Why You Should Add Black Beans to Your Diet

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Black beans are nutritional gold. A rich source of protein, they are both delicious and satisfying. Here is a list of their nutrition quotient:

WHFoods quotes recent research on the colon cancer fighting properties of black beans, adding that the American Cancer Society, the American Heart Association and the American Diabetes Association recommend legumes as a key food group for fighting disease.

The fiber in beans also keeps you feel full longer, which helps you in your efforts to eat less food.

Black beans contain essential trace minerals such as selenium, magnesium, manganese and phosphorus. Each of these has a key role to play in maintaining the health of your bones, nerves, muscles and immune system.

The rich black color of the beans comes from phytochemicals and flavonoids that fight free radicals and protect you from disease.

Worried that beans will cause flatulence? There is a simple way to take care of that: soak the beans overnight in clean water, and drain out the water in the morning. Rinse the beans thoroughly, and cook in a fresh lot of water. If using canned beans, drain and rinse them before using.

Just three cups of cooked legumes every week will help you meet the minimum USDA recommendations.

If you are not accustomed to eating beans, introduce them slowly into your diet. Soon, you will fall in love with their wonderful flavor, and discover how versatile they are. Here are some excellent recipes to help you cook with black beans in many exciting ways:

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Writer, editor and journalist Shubhra Krishan is the author of Essential Ayurveda: What it is and what it can do for you (New World Library, 2003), Radiant Body, Restful Mind: A Woman's book of comfort (New World Library, 2004), and The 9 to 5 Yogi: How to feel like a sage while working like a dog (Hay House India, 2011).